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Strength WOD #123 Exercise Time and Reps 6/6 Bent over DB Row (on Bench) Every 90 sec x 3 Strict Presses 5 reps Every 2 min x 4 5-4-3-3 reps of Banded Deadlift  *start at around 50% of 1 RM and build* Every 2 min x 4  Exercise guides: Dumbbell Row Strict Press Deadlift  Equipment […]

Strength WOD #122 Exercise Time and Reps Back Rack Forward Lunges 5/5 reps Every 90 sec x 4 Front Squats 5 reps Every 2.30 x 4 DBL DB Chest Presses *1 sec pause in top* 12 reps Every 2.30 min x 4  Exercise guides: Lunges Front Squats Chest Press  Equipment needed for WOD:  Barbell, Plates,

Strength WOD #121 Exercise Time and Reps 1 Front Rack Push Press + 1 Behind the Neck Push Jerk + 1 Split Jerk *Start at 30-40% of 1 RM and build* EMOM 6  1 Turkish Get Up (Bottom Up) + 30 Meter OH carry + 1 Turkish Get Up (Top To Bottom) *repeat with Opposite

Strength WOD #120 Exercise Time and Reps 3 Tall Jerks *start with an empty bar* EMOM 6 Front Squats 5 reps Every 2.30 x 4 Squat Snatch *70-80% of 1RM* 5 reps Every 2 min x 4  Exercise guides: Tall jerk Front Squat Squat Snatch  Equipment needed for WOD:  Barbell, Plates, Chalk, Lifting Shoes. Shop

Strength WOD #119 Exercise Time and Reps 1. 10 Zottman Curls 2. 15 Banded Lat Pull Downs EMOM 6 Squat Snatch Complex : 1 High Hang Squat Snatch + 1 Hang Squat Snatch + Squat Snatch Every 2 x 5 1. 8/8 Pistol Squats (Goblet hold, if possible) 2. 8/8 DBL DB Box step up

Strength WOD #118 Exercise Time and Reps 1. 8 DBL DB Seated Arnold Presses 2. 30 sec Ring Support Hold EMOM 4 Split Jerks *70-80% of 1RM* 5 reps Every 2 min x 4 5-5-4-3-3 reps of Banded Deadlift(Use purple or green band)  *start at around 50% of 1 RM and build* Every 2 min

Strength WOD #117 Exercise Time and Reps 1 Eccentric Lower Power Snatch *10 Sec Tempo* *start at 50% and build* EMOM 7 1 Eccentric Lower Squat Snatch *10 Sec Tempo* *start at 50%* EMOM 6 1. 50 sec Wallsit 2. 40 sec Air Squat Jumps EMOM 6 Back Rack Forward Lunges 5/5 reps Every 90

Strength WOD #116 Exercise Time and Reps Front Squats 5 reps Every 2.30 x 4 Squat Snatch Complex  1 High Hang Squat Snatch + 1 Hang Squat Snatch + Squat Snatch Every 2 x 5 1 Eccentric Lower Squat Snatch *10 Sec Tempo* *start at 50%* EMOM 6    Exercise guides: Front Squats Squat Snatch

Strength WOD #115 Exercise Time and Reps 1. 10 Zottman Curls 2. 15 Banded Lat Pull Downs EMOM 6 Split Jerks *70-80% of 1RM* 5 reps Every 2 min x 4 Thrusters 5 reps Every 2 min x 4  Exercise guides: Split jerk Thrusters  Equipment needed for WOD:  Barbell, Plates, Chalk, Lifting Shoes, Dumbbells.  Shop

Strength WOD #114 Exercise Time and Reps 3 Tall Jerks *start with an empty bar* EMOM 6 Hollow Rocks, Side Plank Right Side,  Flutter Kicks, Side Plank 20 sec on, 10 sec off x 12 1 Power Clean *80-90% of 1RM Every 30 sec x 8  Exercise guides: Tall Jerk Hollow Rocks Side Plank Power